How many of us have walked into a Crossfit class or a weightlifting session, looked at the workout on the board, and measured ourselves up to a previous personal best or too other members times. Does attacking a workout with… Read more »
Crossfit, although a multi-sport, truly requires mastery in many qualities of athleticism. I would say that weightlifting is one of the most important of those qualities. The only other aspect of Crossfit that requires as much specific dedication is gymnastics…. Read more »
Based on the ratios and system specific training techniques at Frontier the programming is designed to target each system through a variety of workouts. In conditioning classes, rest and varied workloads or weights are incorporated for the athlete to isolate… Read more »
By Chayce Mindra Adaptation refers to the process of the body becoming accustomed to a particular exercise or training program through repeated exposure. As an athletes body adapts to the stress of a new program or movement the activity becomes… Read more »
MAINSTREAM/COMP WOD Surprise Wednesday!! GYMNASTICS A1) Turkish Get-ups 3 / arm x 5 sets (moderate weight) A2) 10 Push-ups + Wall walk + 10 shrugs x 5 sets with 60 secs rest between sets B) 5 sec hollow… Read more »
RECOVERY BITE RECIPE By: Vitality Nutrition These bites have an ideal ratio of carbohydrate to protein for exercise recovery from workouts. To be consumed within the 30 minute window post-workout. Whey protein isolate is derived from milk and is high… Read more »
TRACKING ALCOHOL Alcohol needs to be tracked in a special way because the calories that pure alcohol provides to the body are neither a carbohydrate, protein, or fat. If you have ever entered an alcoholic beverage in MyFitnessPal you may… Read more »
THE IMPORTANCE OF PROBIOTICS by Vitality Nurtition Billions of friendly bacteria live in our digestive tract and each of us has a bacterial flora that may be as unique as fingerprints. Friendly bacteria help us digest our food and absorb… Read more »
MAINSTREAM WOD 5 Rounds AMRAP 4 mins 20/16 Cal Row 8 Toes to bar 8 Pull ups 8 Push ups Rest 4 mins COMP WOD 5 Rounds AMRAP 4 mins 20/16 Cal Row 8 Toes to bar 8 Pull… Read more »
10 Meal Prep Tips By Vitality Nutrition Taking the time to meal prep is a great way to stay on track with healthy eating while freeing up time to make exercise a priority. Sunday meal prep (or whatever day works… Read more »
EMOM: [max 30 min]
M1 1 Snatch
M2 Row Max Cals [0 rower every time]
**Snatch base weight is 55/35 +what ever calories were just rowed.
[ie. Row 12 cal on the first round and your weight will be 67/47 on the next round. Row another 11 cals and it will go up to 78/58 and so on.
Workout ends when snatch is failed twice.
***round down to nearest weight